Stone Temple Pilots “Down” Taking You To The Weekend

 

 

SATURDAY

CrossFit

Strength : High Bar
5-5-5-5-5

 

WOD : Partner AMRAP
3 Rounds
40 OHS 95/65
Row 200m *each
40 Front Squat
Row 200m *each
10 Wall Climbs
30 Partner Situps with Medball

  • All work broken as desired other than when listed

 

Sweat

Core : EMOM 10m
10 Seated OH Press 20/14 MB
10 KB Swings 53/35

  • Scale for able to be done each minute

after 10m, rest 2m then 3m AMRAP
Hollow Rocks

 

Conditioning : 15m AMRAP
20 Walking Lunges
Row 500m
20 Wall Ball 20/14
20 Weighted situps

 

The Program

1. Snatch
x3, drop each rep, max 5 seconds rest between each…work for 15 minutes start to finish

  • Build for a heavy for the day. When I say heavy for a session that means when mechanics start to break down, obviously misses develop without fixes.

2. Back Squat
[email protected] 75%
[email protected] 80%
5-5-5 @ 85%

then EMOM 5m : 1 Pause rep (5s)

3. For Time
15 Deadlift 315/225
30 Cal Row
15 Burpee Box Jump 24/20
30 Cal Row
15 Deadlift

 

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